Shake it up: Give your fitness level and health a boost with a mix of daily physical activities
While some people take fallen into more than sedentary habits during the pandemic, YES 933 disk Hazelle Teo has, in fact, picked upward the footstep of her physical activity in the past ii years.
Much of her inspiration is fatigued from her 100-twelvemonth-old grandmother, who remains equally active as she can despite her historic period.
"My grandmother stays active by walking around the house and doing chores such as taking care of the laundry and washing the dishes," said Hazelle, 27. "I tin can run across how her perseverance has paid off, considering how mobile she is for her age. I would similar to be similar that when I grow old."
Hazelle, a dance and fitness enthusiast, currently keeps fit through several ways, such as getting in a quick high intensity interval training (HIIT) workout or a run around the neighbourhood amidst her busy schedule. This is in add-on to dance rehearsals and weekly workout sessions with a personal trainer.
WHY Get MOVING?
Singaporeans can practice more than when it comes to physical activeness. The National Population Health Survey (NPHS) 2022 found that only a third of Singaporeans are physically active during their leisure fourth dimension. This is despite the numerous health benefits of getting sufficient concrete activity.
Dr Aaron Sim, assistant director of Health Promotion Board's Physical Activity and Weight Management Division, shared that adequate concrete activity can aid to lower risks of cardiovascular disease, hypertension, Type-2 diabetes and certain cancers. It also improves cerebral health, sleep quality and mental health.
"To reap substantial health benefits, an average adult should engage in at least 150 minutes of moderate-intensity physical activities or 75 minutes of vigorous-intensity physical activities throughout the week. This can be broken down into shorter bouts of exercise, such equally 30 minutes of moderate to vigorous physical activity (MVPA) daily," Dr Sim said.
Moderate-intensity physical activities refer to pursuits that cause a noticeable increase in breathing and heart rates – think brisk walking, hiking and recreational cycling where i can carry on a conversation, but not have plenty breath to sing.
Vigorous-intensity physical activities, such as jogging, aerobics and sports like football game and badminton, cause the breathing rate and center rate to increase significantly. Those engaging in such activities will have difficulty holding a conversation, although they are not out of breath.
Simple LIFESTYLE TWEAKS TO GETTING FITTER
So how can time-strapped people go started on improving their fitness?
According to Dr Sim, breaking up practise into achievable seize with teeth-sized bouts of concrete activity and integrating them into i's daily routine volition help. For instance, y'all tin schedule a xv-minute mid-day HIIT workout, choose to reach a nearby destination on foot rather than take public transport, or brand time for a 30-minute brisk walk around your neighbourhood after work. Engaging in effortful household tasks such as vacuuming and mopping counts as role of MVPA requirements as well. It is too important to get up and move for 5 minutes for every hour of sedentary behaviour, he added.
For Hazelle, she counters long periods of inactivity during piece of work past standing throughout her iii-hour radio shift. She too does flexibility exercises, such equally splits and touching her toes, while watching videos online. Whenever possible, she takes the stairs instead of the elevator.
"A little a twenty-four hours goes a long way. Don't underestimate that extra flight of steps you climb every twenty-four hour period," she said.
MIX It Up
Dr Sim likewise recommends incorporating a variety of concrete activities on top of aerobic-based exercises such every bit walking and cycling. These include strength, balance and flexibility exercises, each with its ain health benefits.
"Each type of exercise provides co-benefits to the other. For instance, beingness stiff and flexible may facilitate improve balance and form, and help prevent injuries equally one partakes in aerobic activeness," Dr Sim said.
Aerobic Exercises
Co-ordinate to Dr Sim, aerobic exercises improve cardiovascular health, reducing the risks of cardiovascular diseases and loftier blood pressure. They also lower the risk of Type-2 diabetes and certain types of cancer.
Hazelle clocks in an aerobic workout at least once a week to get her center pumping. This can be in the course of following a 15- to 35-minute video workout or a 5km run effectually the neighbourhood.
"At times, my work schedule can stretch up to 15 hours a twenty-four hour period. Aerobic exercises better my endurance and stamina, which in turn makes everyday life a breeze, exist information technology rushing to the radio conty from the drama set or standing for long hours at work," she said.
Force Exercises
Strength exercises strengthen basic and muscles, reducing the risk of injuries. Hazelle's go-to forcefulness exercises include squats and push-ups that allow her to accept greater control of the musculus groups in her torso and lift heavier objects and groceries more than easily.
Together with a practiced sense of balance, having stronger muscles likewise helps Hazelle reduce the take a chance of injuries during her dance rehearsals, which may concluding two to iv hours each time.
Balance Exercises
Balance exercises strengthen muscles to better stability and coordination, and that tin can help to prevent falls.
Planking on an exercise ball and human knee lifts are some exercises Hazelle performs to meliorate her sense of balance. "Having good balance helps me to stand right upwards on my feet when I accidentally trip. I find that it also improves my proprioception – the torso'due south ability to sense motility, action and location – and that'due south and then important for a dancer," she said.
Flexibility Exercises
To improve posture and residuum also equally increase range of motion, flexibility exercises are key. Hazelle maintains her flexibility by stretching and doing yoga, such every bit the bridge pose on an exercise mat.
"Flexibility is particularly important when information technology comes to acting or hosting. It improves my posture and helps me look natural on screen. Stretching also helps to relieve the tension in my body from maintaining the same posture for long periods during work," she said.
Hazelle believes that an active lifestyle not only reduces the risk of diseases, it also allows people to alive well. "Nosotros have to exist comfortable in our ain body before we tin relish life to the fullest. An active lifestyle ensures that we tin live our best lives and get around with ease," she said.
Be sure to start deadening and increase the difficulty and intensity levels progressively when starting whatever new physical action. For people with existing wellness atmospheric condition, it is advisable to complete an exercise readiness survey, such as the Go Active Questionnaire.
Get moving now with free online practise resources from the Health Promotion Board.
Source: https://cnalifestyle.channelnewsasia.com/advertorial/shake-it-give-your-fitness-level-and-health-boost-mix-daily-physical-activities-300081
0 Response to "Shake it up: Give your fitness level and health a boost with a mix of daily physical activities"
Post a Comment